Mamas, this is not your typical core workout. It's easy to forget how much the core needs rebuilding after nine months of carrying a growing baby and the long hours of giving birth.

Ever wonder why rest is the only advice given for recovery after the strain delivery puts on our tissues, whether by c-section or vaginal birth? For some women, healing is simple and smooth, especially after a first child. For many others, it's more complicated. That's where this program comes in. Need more motivation? Here's what it offers you.

 

What you can expect:

- Optimal core function
- Reduced lower back pain
- Fewer “compensatory” injuries
- More toned pelvic floor
- Flatter tummy (addresses diastasis recti, aka “mummy tummy”)
- Improved bladder control (stop leaks)
- A foundation of strength to get you stronger than ever
- Better sex
- Exercises are safe for and corrective of Diastasis recti, Pelvic organ prolapse, Urinary incontinence

Too often, women do more harm than good when trying to rebuild strength and fitness after having a baby. We push too hard, too soon, or jump straight back into our old workout routine. Ouch! These moves are safe and can be done in the days and weeks after birth. Just remember to always, always listen to your body. Your body doesn't lie.

 

Step 1: Core Breath

The core breath is the foundation of this series. Sit in a "tripod" on a ball or firm chair with your spine neutral (natural curve in the lower back) and your perineum in contact with the chair or ball for feedback. Close your eyes and relax. Place one hand on your ribs and one on your belly. Breathe into your ribs until you feel your bra strap expand. This is a diaphragmatic breath. Don't chest breathe (chest rises) and don't belly breathe (belly expands). On the inhale, let your pelvic floor release completely, relax and melt over the chair or ball. On the exhale, breathe through pursed lips, pushing every last sip of air out of your lungs as you gently contract your pelvic floor. This uses the same mechanism we use to stop pee and gas. Imagine picking up blueberries with your pelvic floor—careful not to squish them—and guide them up and inward toward your belly button. Inhale, release, relax, melt. Repeat. Do two sets of ten breaths per day.

 

Step 2: Bridge

Lie on your back with feet parallel, pelvis-width apart and close to your bum. Keep your spine neutral. Inhale, prepare, and relax the pelvic floor. Exhale through pursed lips, pushing every last sip of air out while gently contracting the pelvic floor toward your belly button, and press your hips toward the ceiling while your spine stays neutral. Do two sets of ten core breath cycles. *Add a resistance band as progression 1 to activate the abductors, and a squishy ball or block between the knees as progression 2 to activate the adductors.

 

Step 3: Clam

Lie on one side with your knees halfway to fetal and your spine neutral. Inhale to release, relax and melt the pelvic floor. Exhale to pick up "blueberries" with your pelvic floor without squishing them and draw them up and in toward your belly button while imagining the "elevator doors" of your rectus abdominus ("6-pack") closing. Inhale to lower your knee and relax the pelvic floor. Do two sets of ten clams per side with core breath. Add a resistance band around the knees as a progression, and repeat.

 

Step 4: Modified Side Plank

Place your elbow directly under your shoulder, grounding through your lower forearm, the shin of your lower leg and the inside of the foot of your upper leg. Use your top hand to guide your hips up into side plank. Rest the fingertips of your top hand on your hip for balance. Hold for 5-10 core breath cycles. Repeat on the other side. If you have a known diastasis, do four weeks of the above exercises before progressing to modified side plank.

 

Step 5: Squat

Stand with feet parallel and pelvis-width apart, spine neutral, knees soft. Inhale to lower into your squat (pictured). A correct squat starts by sending your tailbone out behind you while your knees stay directly above your ankles. Aim to bring your thighs parallel to the floor at the bottom of the squat. Let your arms travel out as a counterbalance, activating the upper body and back. Exhale to contract your pelvic floor as you return to standing, drawing blueberries up and in toward your belly button while imagining a guide wire between your two hip bones tightening. Do two sets of ten core breath cycles. For best results, practice regularly (3-5 times per week).

With a little focus, willpower and this blog post, you'll be well on your way to recovery. Be patient, positive and forgiving with our miracle-making post-baby bodies. They may have changed dramatically. With the right knowledge, you can and will get stronger. And one thing is certain: you will have great sex again—just keep the faith 🙂 xo Vanessa

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Try these 5 exercises and let us know how they felt in the comments below!

Vanessa Ast